Do you have a question related to your nutrition, fitness, sleep, mindset or relationships that you would like addressed or a wellness strategy or tip you would like to share? If so, we’d love to hear from you.

Please drop your questions or shares to [email protected] Anonymity guaranteed unless you note otherwise!

There are 6 weeks left in the year. To end it stronger and wiser the Tuesday night gym blog posting will be a Simple Step Advice column coupled with the upcoming Wednesday WOD from Leon.

Dear Simple Steps,

I have a predicament.  My family is not on board with my fitness and fueling ways.  I love going to the gym and prefer to eat nutritious, whole foods that support my workouts.  My partner and children like fast food and watching sports. They find gyms claustrophobic.   It is really hard to share a meal and keep junk out of the house.  I think we could do better health wise but how do we get on the same page? I don’t want to argue about it but I know their health would improve if they joined me. What should I do?


Concerned One

Dear Concerned One,

Thank you raising a common issue.  The truth is we are all responsible for ourselves and the choices we make.   It is wonderful you have a found a way that works for you.  You’ve crossed a bridge to health but those closest to you prefer the other side.  We all have our own sense of timing and readiness for change.  The best we can do is lead by example.  Be the change you would like to see. Let your actions speak louder than your words.  Just do you.  In their own time they may follow.  Stay your course so you are ready if and when they do. Be kind, not critical. View this period as an opportunity to get unhooked from needing the approval of others for your choices.

Some tips to navigate your differences:

  1. Invite one or more of them to go for a walk with you or to join you in some other simple, outdoor activity. Keep asking. Someday one may say yes.  Try, “Hey, let’s go for a short walk and you can tell me about the game you just watched.”  This approach is likely to get you further than “You’ve been sitting around for two hours. Let’s get some exercise!”
  2. Make a meal and ask them to try it and give you their opinion. Ask for a rating from 1-10. Don’t care about the outcome, the goal is interaction.
  3. Find some favourite meals, i.e., burgers and steaks, and just serve a ton of vegetables with it. Keep making salads and greens. Check out this delicious recipe for Mongolian Beef.  It looks like it might be up their alley!
  4. Create you own space in the kitchen for your foods, a shelf, a drawer, even a mini-fridge if practical. Keep their treats out of sight for you. Temptations are everywhere in this world. We need to be resilient, regardless of what is in front.  Hard as it is, just consider their foods, theirs. “It is in the house, hence I must eat it,” is an excuse. When tempted, journal about it, take a deep breath, put some distance between you and the craving and, with practice, watch it pass.
  5. Remember we all have our own ways of being. Keep stretching out your hand in kind, small ways. Eventually, they may surprise you a take a different step.

Lead, dear friend!

Want to get a jump start on your nutrition before the year ends? Book a Simple Steps Nutrition consultation today and set yourself up for a strong 2022.  To get started click here

Dear Simple Steps is written by Amy Freeman.  She runs the Simple Steps Nutrition Program and is a coach and personal trainer at CrossFit Empower (reach her at: [email protected] or 604-809-5805).



Warm up

3 rnds
3/3 RDL’s
5 bent over rows
30 sec support hold


Med ball passes


Strict ring dips



Deadlift 185/275#
Strict Ring dips

Cool Down